Archer Push Up: How-to, Tips & More
The Archer Push Up is a advanced compound exercise for your chest. You do it with bodyweight, one side at a time. It is a good fit when your goal is muscle growth.
Besides the chest, it also works your triceps, shoulders and core, so it fits well in a session that trains those muscles together.
Muscles worked
Chest
Primary
Triceps
Secondary
Shoulders
Secondary
Core
Secondary
How to do the Archer Push Up
- Start in a push-up position with your hands much wider than your shoulders.
- Lower toward one hand, bending that arm while the other stays straight.
- Push back up to the middle.
- Alternate sides each rep or finish all reps on one side.
Archer Push Up tips
- The straight arm only helps a little. Most of the load is on the bent arm.
Sets and reps
Most lifters do well with 5 to 12 reps per set, and 5 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Compound
Archer Push Up alternatives
More chest exercises
Band Chest Fly
Resistance band
Band Chest Press
Resistance band
Band Resisted Push Up
Resistance band
Barbell Bench Press
Barbell
Barbell Floor Press
Barbell
Chest Dips
Dip bars
Frequently asked questions
What muscles does the Archer Push Up work?
The Archer Push Up mainly works your chest, with help from your triceps, shoulders and core.
How many sets and reps should I do?
A good starting point is 5 to 12 reps per set, and many lifters get the best results between 5 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Archer Push Up good for beginners?
It is rated advanced, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Archer Push Up?
You need bodyweight.
Add Archer Push Up to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon